by MJ

AIR  ~  Movement of the Day:
Day 47 of the 100 Day ChallengeSumo Deadlift Tabatas today! A variation on the tried and true Dead Lift, the Sumo Deadlift has a wider stance and more importantly involves a squat. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Mashed Cauliflower! It looks just like mashed potatoes but without the harmful starches! Try them out on your family or guests this week and enjoy their delighted reactions! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Don’t just let your business or your job make something for you, let it make something of you. ~ Jim Rohn

Essential Element Become deliberate in the allocation of your assets.  Do not leave it to chance or resort to living in response to the world’s beckon call.  Pro-active management of your gifts is the surest way to enjoying a balanced life in an un-balanced world [click here to read Spark Insight: Balance].

Journal:  Do you see your vocation simply as a way of making money? Or do you see your position as an essential component of making you who you are? Who do you connect with at work? What gifts of your do you use? Jot down in your journal three ways you’ve seen yourself grow as a result of being at your current job.  [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
It’s Day 5 of the 100 Day Challenge and today you’re Rowing for Calories! Set that rower to the calorie setting and you’re off on your 5th day straight of Tabatas and combating Cystic Fibrosis! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Mashed Cauliflower has all the aesthetic and incredible taste of mashed potatoes, but NONE of the insulin spiking starches!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: I am a man of fixed and unbending principles, the first of which is to be flexible at all times.
~ Everett Dirksen

Essential Element: Our belief systems are learned, and therefore are chosen. [click here to read Spark Insight: Influence and Control]

Journal: If you could choose five words to describe yourself, what would they be? Would flexible be one of them? Write them out in your journal – then consider how flexibility plays (or does not play) a role in your life.  [Click here for additional Journal exercises]


by MJ
FUEL  ~  Dish of the Day:
Roasted Cauliflower with Apples is an easy vegetable side dish to add to your dinner tonight and even your lunch tomorrow if there’s any leftover!   [Click here for additional Recipes]


AIR  ~  Movement of the Day:
As Brandon demonstrates, this movement can be done with even the smallest of spaces! Inch Worms are fantastic for firing up your core as well as your deltoids! [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: The greatest rewards are reserved for those who demonstrate a never-ending commitment to act until they achieve. ~ Tony Robbins

 Essential Element: In order to get different outcomes, you must adopt new behaviors.  Now here’s the rub:  new behaviors can be awkward and difficult.  You simply must practice new (better) behaviors until they become easier.  Repetition is the mother of mastery. [click here to read Spark Insight: Creating Change]

Journal: You’ve wanted to create a weekly ritual for some time now – either time with your family, with your spouse, or simply time for yourself – but the urgent tasks or events of the week have consistently taken over. Map it out. Chart out one month  – 4 weeks –and schedule that weekly ritual one time each week. Tell your family of your goal – then go for it.    [Click here for additional Journal exercises]


by admin

SPARK  ~  Thought of the Day:
Quote of the Day: We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have. ~ Frederick Keonig
Essential Element: The best description of the optimal wellness mindset is ultimately peace of mind.  Individuals who enjoy peace of mind do not necessarily experience fewer challenges or opposition in their lives; they simply choose healthier responses. [click here to read 'The Art of Gratitude']
Journal:  We tend to think in “If Only’s.” What if we trained our thinking to be in “Grateful for’s” instead? List three things that have changed the shape of your week this week. Choose one thing you can be grateful for in each of these. [Click here for additional Journal exercises]

AIR  ~  Movement of the Day:
Push Jerk  Don’t be fooled – this is not some “over the top” Olympic weight lifting move. This is actually very scalable – meaning you could do this with a broom handle if that’s all you felt you could handle. The benefit to the shoulders, upper back, and postural muscles qualifies it as a ‘must do’ exercise for everybody.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Step outside your traditional soup repertoire and stir up a nutritious pot of Spicy Cauliflower Celery Soup tonight! Soups are a terrific way to make sure all those veggies get used in the fridge, so add what you like!  [Click here for additional Recipes]




by admin
FUEL  ~  Dish of the Day:
Roasted Cauliflower with Apples: Try this quick and easy vegetable side with dinner, or make it over the weekend and Tupperware it up for a delicious, nutritious addition to your lunch!   [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Alternating Lunges: A classic exercise with unparalleled benefits! And there’s seriously no excuse for not finding the time or space to fit these in your day!  [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: When God moves us out of our comfort zone – this is a gift. ~ Ann Voskamp
Essential Element: Resistance, friction, and struggle produce advancement in our ability to cope and succeed.  Through each of these, we get stronger. [click to read 'The Value of Struggle']
Journal:  Where are the deepest struggles happening in your life right now? Consider this: these are the areas offering you the greatest opportunity for growth. Write about the area challenging you most – then envision the good, the growth, the progress that could very well come from it.  [Click here for additional Journal exercises]


by admin

SPARK  ~ Thought of the Day:
Quote of the Day: Let us strive to improve ourselves, for we cannot remain stationary; one either progresses or retrogrades.  ~ Mme. Du Deffand
Essential Element: When it comes to personal change, you must be specific and concrete about what it is that you are trying to accomplish. [click to view Spark Insight -  Creating Change]
Journal: List 3 challenges you’re facing right now.  Are they getting in the way of what you’d originally set out to accomplish? Now write down three action steps for each challenge that will move you closer to overcoming them.   [Click here for additional Journal exercises]

FUEL  ~  Dish of the Day:
Spicy Cauliflower Celery Soup Cruciferous vegetables are the bomb – so much so they’re known as the anti-cancer veggies. The cruciferous “family” includes cabbage, brussel sprouts, kale, collard greens, and broccoli to name a few).  [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Body Ball Plank Knees to Elbows [video] Check this out: doing a plank is hard; doing a plank on a ball is harder; doing knees to elbows …. well, leave to to Brandon to come up with this wickedly demanding exercise. [Click here for additional Workouts]

Mashed Cauliflower

by MJ

Mashed cauliflower is a reallllyyy yummy, lower glycemic alternative to mashed potatoes. I’ve made it before for parties, and people tell me they actually like this better! - Maryjane

1 head organic cauliflower
2-3 cloves garlic
2-3 tablespoons organic grass-fed butter, or olive oil
Sea salt and pepper to taste
1/4 tsp. nutmeg or sage (optional)

  • Wash the head of cauliflower. Cut off the stalk, and cut up the rest of the head into smallish pieces.
  • Place a steamer basket in the bottom of a big pot with about an inch of water- it shouldn’t go over the top of the steam basket.
  • Place the cauliflower and the garlic in the pot, cover it, and steam until cooked – should slide off fork when you poke it.
  • Drain it in a strainer and then place steamed cauliflower in food processor along with grass fed butter or olive oil, salt and pepper, and nutmeg. Then just blend it all up!
  • If it seems like it’s too thick, you can add a little bit of almond milk to thin it.
  • Delicious!

Roasted Cauliflower with Apples

by admin

I really don’t care for cauliflower but I LOVE this dish – it’s really tasty! - Dr. Paul

1 head of organic cauliflower, cut into small florets
1 organic apple, chopped
3 tablespoons grapeseed oil
1 handful slivered almonds
sea salt to taste

  • Heat oven to 350° F
  • On a rimmed baking sheet, toss the cauliflower, apples, grapeseed oil, almonds and  sea salt
  • Roast, tossing once, until the cauliflower is golden brown and tender, approximately 25 minutes

Spicy Cauliflower Celery Soup

by admin

1 large head of cauliflower
2-3 celery stalks, chopped
1 carrot, chopped
2 cloves garlic, chopped
1-2 onions, chopped
1-2 teaspoons ground cumin
½ teaspoon pepper
Parsley springs
¼ teaspoon sage

  • Chop head of cauliflower and put in soup pot (save a handful of tiny flowerets for a raw garnish)
  • Add celery, carrots, garlic and onions
  • Add spices
  • Barely cover with water, bring to boil, then simmer until veggies are tender.
  • Blend the contents of the pot and adjust seasonings to taste.
  • Add a little hot water if the soup is too thick.
  • Optional: pour soup into blender to make a smooth texture
  • Serve garnished with raw flowerets.
  • This is a Paleo recipe